Six Basic Nutrients Required for Good Health

A basic nutrient is that which the body cannot develop or synthesize without intake from external sources. Therefore, it must be provided by the person through a diet. If the body lacks basic nutrients, the chances are high that you will suffer from a condition called malnutrition which affects its general functioning. You are ideally weak to work in highly challenging jobs such as construction, towing, mining among others. By principal, there are six essential nutrients that the body cannot survive without.

 

Carbohydrates

The brain derives most of its energy from carbohydrates. It is worth noting that they are also referred to as energy-giving foods, and therefore, the body cannot survive without them. Carbohydrates can be obtained from sources such as sugars, grains like maize and wheat and bread. These grains should be the whole grains. They significantly reduce the risks associated with heart complications and also maintain the balance of glucose in the body.

 

Proteins

The primary structural component of virtually all the cells in the body is protein. The sources of protein are referred to as bodybuilding foods, as they repair the broken tissues of the body. They are usually broken down into some form of amino acids, which don most of the work. The body requires about 20 amino acids, and nine of them can only be provided through diet because the body is unable to synthesize them. Foods rich in proteins include low-fat meat, fish, eggs, leguminous cereals such as beans and peas. Sometimes proteins provide the body with energy if the carbohydrates are not sufficient.

 

Fat

Foods mostly have a mixture of both saturated and unsaturated fats. The saturated fats normally come from animal foods while the unsaturated fats are available in vegetable oils. The amount of calories produced by each gram of oil is almost double that produced by proteins and carbohydrates. They are important for the maintenance of parts such as the skin and hair.

 

Vitamins

Usually, vitamins regulate the reactions of the chemicals in the body. In general, the body requires about 13 vitamins, such as Vitamin A, B, C, D, and E. it is hard for the body to generate most of them, so, they must be provided through diet. They should not be confused with other sources of energy. The most recognized source of vitamins is fruits and some vegetables. The best way to consume vitamins is to take them as a full diet rather than the common habit of people consuming it as a supplement.

 

Minerals

These are food components which are involved in numerous functions of the body. For instance, the body requires calcium and magnesium to form and strengthen the bones, while iron is mostly used to develop the red blood cells, which subsequently transport oxygen to all parts of the body. Even though it is not easy to find food with 100 percent minerals, they should be consumed as a varied diet.

 

Water                      

Literally speaking, the body cannot survive without water. It forms close to 70 percent of the body. Some uses of water include regulating the temperature of the body, help in excretal processes, comes with minerals such as iron, and helps the cells to function properly. An adult should take about 8 glasses of water every day.

Health Precautions to Observe When Transporting and Handling Beef

Different types of bacteria can grow on animal products. It is essential to handle and store beef safely. Different rules for handling various kinds of meat can seem to be confusing. Safety issues are associated with everything we eat, and a healthy kitchen depends on one’s knowledge to safely cook and store products.

The need to transport food animals occurs mainly due to commercial purposes. Animals and their products need to be moved for reasons including re-stocking, slaughtering, marketing, search for better grazing or change of ownership. In many cases, the majority of livestock products are transported by trekking them on the hoof by road and rail.

 

Selecting Meat

When buying meat, pay keen attention to the expiry date to avoid buying one whose date has expired. Also during the buying process, avoid any beef or pork that is dark brown or discolored, or one with a strong odor. When shopping for poultry, avoid one that looks faded, feels tough or slimy. Avoid faded or discolored fish and look for fresh ones. You should also avoid meat that is in damaged or torn packages has it has likely been exposed to air and harmful bacteria.

 

Handling Beef

When handling beef, wash your hands frequently. Bacteria can quickly spread through meat and your hands. Always wash your hands with soap and water before handling meat whether raw or cooked. Because bacteria from meat can spread very fast, ensure that meat is prepared on a surface that is separate from other cooking materials. If possible, use separate cutting boards and clean all cooking utensils after they come in contact with raw meat.

 

Storing Meat

Uncured and raw meat will safely last for around three days in a refrigerator. If you plan to keep any uncooked meat in the fridge for a long time, ensure that you freeze it for best results. Before freezing meat, seal it in an airtight package, as this helps it stay frozen for several months. Safe freezing and refrigeration will depend on your storage temperature.  At all times, keep your freezer closer to 0°F (-17.8°C) as possible as this helps in retaining nutrients and keeping food fresh.

 

Cooking Temperature

The cooking temperature will affect both the safety and taste of food. You should cook all meat and related products to the recommended temperature to reduce any harmful bacteria and other infections that may likely be in the product. Use a thermometer to ensure that meat and poultry are cooked to the recommended temperature. When grilling meat and poultry products, use different and separate plates to transport cooked or products. Cooking frozen meat in the oven or stove would be safe.

 

Chilling

Store all leftover products in a shallow and cover them in a container then refrigerate. Chilling is good for prevention of bacteria from growing. To speed up the chilling process, you need to divide large chunks and spread food in a shallow container. Do not pack your meat products tightly into the refrigerator or freezer. Proper circulation of air in the food helps it to stay fresh. When you are in doubt, always throw leftover food away. Food and other leftovers of meat can be safely stored in the fridge for 3 to 4 days, while frozen one can go up to four months.

Health and Nutritional Benefits of Beef

Beef is meat obtained from cattle. It is classified as red meat due to the higher number of irons it has as compared to chicken and fish. Beef is one of the foods with high nutritional value and contains many essential amino acids, minerals, fats, and vitamins.

Eating red meat has been discouraged from various quarters due to its high levels of cholesterol and saturated fats. However, as long as you choose the appropriate portions, red meat should not worry you. Beef is one of the most nutrient-rich foods in the world. It provides people with many essential nutrients and other benefits as discussed in this article.

 

Source of Proteins

Beef is highly enriched with protein, with the protein you get from a piece of it containing amino acids that are necessary to build muscles and repair tissue. Our bodies need muscle which gives you the energy and motivation to be active and also produces hormones and enzymes that help to prevent illnesses. Protein obtained from beef is usually of high quality and contains all the eight essential amino acids that are needed for growth and maintenance of our bodies.

 

Boosts Immunity

Different forms of meat have various amounts of zinc content which helps in boosting immunity. Due to the high antioxidant properties, zinc is responsible for creating antibodies that help in fighting free radicals which are responsible for chronic diseases. The protein that is sourced from meat help in the production of antibodies that help in protecting the body from infections.  Beef also contains omega 3 fatty acids and selenium which are all good at enhancing the immune system.

 

Improves Digestion

Along with proteins, beef also provides the highly needed essential amino acids that help in digestion. There are nine essential amino acids including lycine, histidine, isoleucine, phenylalanine, methionine, leucine, tryptophan, threonine and valine, and meat provides all these nine, and that is why it is called the complete protein.

 

Promotes Muscle Growth

The protein that is sourced from beef helps in building and repairing body tissues as well as improving muscle activity. Tissue and muscle are all made of proteins, and that is the reason individuals desiring to build muscle strength need to increase their intake of proteins. Protein and zinc help in the repair and growth of muscle.

Better Health

Regarding health, beef cuts on a couple of issues. The good fatty acids found in omega-3 helps to keep the heart healthy reducing worries of cardiovascular attack. Regular intake of omega-3 fatty acids cuts the risk of heart attack and stroke. Taking meat that is rich in omega 3-fatty acids is also beneficial for healthy skin and hair. Fatty acids help to protect the skin from UV rays and thus restore the moisture of the skin. Vitamin A that is found in meat ensures strong teeth, bones, and healthy skin.

Meat also helps in fetal development. A pregnant woman should avoid consumption of fish due to mercury content which may affect the unborn child and therefore prefer consumption of beef. Omega 3 acids help in the brain and eye development in babies.